WOD 7.9.14 Wednesday

A. Deadlift (15 min running clock)

work up set of 5 (AHAP)

B. 4 rounds (30 sec ea: 10 sec transition)

  • Alternating Shoulder-Tap Plank
  • Burpee lateral jump over KB
  • 1-arm KB swings
  • Supine Scissor Kicks

C. 2 Rounds: 1 minute

  • Inchworm Push Ups
  • Front Lunges

D. 3 Rounds:

  • 5 Dips (Rings or Parallettes)
  • 10 Box Jumps
  • 15 tire Sit Ups

 

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